Thursday October 19, 2017

26
Aug
Written by admin

Warm-up:
Row 500m
Inch Worm down the gym / Samson Lunge back
5 Air Squats at each end

Strength:
Back Squat
1 x 5 @ 70%
1 x 5 @ 80%
1 x 2 @ 85%
1 x 3 @ 90%
1 x 1 @ 100%

WOD:
AMRAP in 15 min~
12 Over the Box Jumps (24/2")
Run 400m w/ a Med Ball (20/14#)

Mari's Farewell WOD:
"Finland's Deck of Cards"
Hearts = KB Swings (53/35#)
Spades = Burpees
Diamonds = Double Unders
Clubs = AbMat Sit-ups
1st Joker = 400m Run
2nd Joker = 20 Power Cleans (95/65#)
>Face Cards - 10, Aces - 11, Numbered cards - as valued<

untitled

2013-08-26

Posted in Crossfit  
 

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